HFLC Lunch Menu Series 13

 

HFLC Lunch Menu Series 13

Moolai fry

egg omelette

vegetable kurma ( recipe will be post soon )

High Fat Low Calorie (HFLC) diet where, sugar (in any form), grains, cereals, legumes, refined / hydrogenated oil, and all high calorie / high in glycemic index foods are not allowed. Brain fry are rich in cholesterol and B 12.Brain masala fry, a usually preferred recipe to prepare once in a while by the tempting flavours of this dish and the rich health benefits it provides.This brain fry recipe is from mother -in -law 😊. Lamb Brain Fry not only a luscious and thaw in the mouth. Also, Rich in cholesterol and B12. Good protein source with very low carbs.

For brain masala fry - goat brain – 2 no ;1 tsp – fennel seeds ; 1 – big onion chopped ; 1 – big tomates chopped ; 2 – two green chill ; 2 tsp – ginger & garlic paste ; 2 tsp – chilli powder ; 1 tsp – curry masala powder ; 1 tsp – pepper powder ; salt to taste ;

Soak Brain in hot water for 5 minutes this helps in cleaning the veins then it cut into four pieces .
In hot wide pan add coconut oil , fennel seeds saute it then add Onion and one green chili saute it till pink in color ,now add chopped tomatoe once it become mashed , add ginger garlic paste ,chilli powder , curry masala powder , pepper powder & salt then add brain pieces to pan and close the lid for 3 minutes in low flame. Brain will get cooked faster. mix well until the masala blend well with the brain in the low flame and scramble brain if you wanted.

Cook until it becomes semi dry, it will take just 3-5mins. Garnish with coriander leaves and switch off.

HFLC Dinner Series 12

HFLC Dinner Series 12

Mint chutney (புதினா துவையல்) Low Carb version, Ideal for HFLC life style : Pulses / lentils were substituted by nuts Virgin coconut oil used for sauté and seasoning. ingredient for the recipe are

Bunch of mint leaves clean & washed ; Whole red chilli – 4 no ; green chilli – 2 no ; almonds -10 no ( soaked for one hour ) ; cashew – 5 no ; sesame seeds – 2 tsp ; coriander seeds – 1 tbsp ; big piece of ginger ; small lemon size tamarind ; 3/4 cup - coconut grated ; salt to taste .

In wide pan add coconut oil ,then add red chilli , green chilli, soaked almonds ,cashews , coriander seeds ginger saute it for 5 minutes .
Then add fresh mint leaves fry for 3 minutes and switch off the flame. Allow it cool . In mixer grind the mint & coconut mixture to fine paste add little water while grinding .

Gooseberry & coconut chutney

The health benefits of Indian Gooseberry, , high vitamin C content. Amla helps in boosting the immune system, slowing down aging, treating throat infections, reducing blood sugarlevels, and improving heart health.

The fresh fruit of gooseberries contains more than 80% water, protein, minerals, carbohydrates, and fiber.

Ingredients for chutney
3/4 cup - chopped coconut pieces ; 3 no - green chili ; small piece of ginger ; 2 no - whole chopped gooseberry ; 4 no - Almonds & 4 cashews; salt to salt .

For tempering ;

3 tsp – coconut oil ; 1 tsp – mustard seeds ; 1 tsp – cumin seeds ; 1 tsp – urad dal ; curry leaves
Grind the chutney in mixer to fine paste .

In pan add  coconut Oil , mustard seed urad dal , cumin seeds & curry leaves.

serve with ghee dosa😊

HFLC Lunch Menu Series 10

 

HFLC Lunch Menu Series 10

Beef Bone broth is known as superfood. It enriched with collagen, a

 structural protein found in skin, cartilage and bone. When the leg cooked,

 the collagen in connective tissue and cartilages broken into gelatine and

 other amino acids (protein)

Beef  bone broth also packed with Minerals and fat. A bowl of broth

 will satisfy the hunger (thanks to the Fat) and ensure the right amount of

 protein and minerals, without spiking the blood sugar. After eggs, the

 Bone broth is considered the best food in HFLC,

Beef leg broth is very light to the stomach (when it taken without

 carbohydrates) and good for the gut health due to its anti-inflammatory

 properties ,

Beef leg bone broth & coconut milk soup
Murangai keerai muttai podimas ( moringa scramble egg )
Thaiyar sadam ( curd rice )

Ingredient for beef  leg bone broth & coconut milk soup

beef bone – 600 gms ; 1 tsp – fennel seeds ; 1 tsp – pepper ; 1 tsp – cumin seeds ; 3 tsp – coriander seeds ; 1 big – tomato ; 1 tbsp – coconut oil; 1 tsp – ginger & garlic paste ; 1 tsp – chilli powder ; 1 cup – coconut milk extract ; salt to taste .

Dry roast pepper, fennel seeds , cumin seeds & coriander seeds & grind keep aside .

In a pressure cooker add coconut oil saute beef bone fry for 10 minutes then add ginger garlic paste ,dry roast powder & chilli powder and saute it for 10 minutes then add hot water & add some chopped tomatoes .Close the cooker lid after one whistle allow it cook in low flame for 45 minutes. After pressure is out add coconut milk extract once it started to boil switch off the flame. Serve it chopped coriander & curry leaves .

Murangai keerai muttai podimas ( moringa scramble egg )

Ingredient – bunch of murangai keerai cleaned & washed well ; 1 big – chopped onion ; 2 – green chilli ; 5 – garlic chopped ; 5 – eggs ; salt to taste .

In pan add chopped onion, chopped garlic & green chilli sauté for 3 minutes and add spinach. cook with lid closed for 5 minutes add salt & beaten eggs and cook until it done.

HFLC Lunch Menu Series 9

 

HFLC Lunch Menu Series 9

Often people confuse with calories. Its a mere guideline, not to give much important. Calorie from fat calorie from carb are not the same. The unit itself not related to biology. Zero cal from water and zero cal of coke are impact our metabolism differently. Just check below the link for more details.

http://fatproteincarb.blogspot.com/2017/01/calories.html

Keerai kadaiyal (Mashed Spinach)
Nandu varuval ( crab fry )
Kara mutta (Spicy Whole egg fry)

Nandu kulambu. ( Crab curry ) 🦀 : South Indian Nandu kulambu finger licking & delicious recipe source from my mother in law Kitchen 😀
Ingredients : 1 kg – Med-size crab (washed & cleaned) ; 3 – big onion sliced ; 5 – big tomatoes chopped ; 10 – garlic cloves ; 1 tsp – mustard seeds ; 1 tsp – fennel seeds ; 3 to 4 tsp - chili powder (according to your taste) ; 2 tsp – curry masala powder ; salt to taste

In a mixer grind onion, tomatoes some garlic cloves, chilli powder, curry masala powder & salt and kept aside.
In a pan, add coconut oil mustard & fennel seeds then add grind masala paste and sauté untill water from onion evoporate and oil separate. Add cleaned & washed crab pieces closed the lid and cook in low flame for about 10 - 15 minutes till crab is cooked and gravy is thickened. Its will go perfect with Rice / dosai 😁

Keerai kadaiyal (Mashed Spinach)

A bunch of spinach washed, cleand and finely chopped ; 1 – small onion chopped ; 2 – tomatoes chopped ; 2 – green chilli ; 10 – garlic cloves ; 1 tsp – turmeric powder. For tempering – 2 tsp – coconut oil or ghee ; 2 – red chilli ; 1 tsp – mustard seeds ; 1 tsp – cumin seeds ; a pinch of hing

In pan add chopped spinach, onion, tomatoes, green chilli, garlic, turmeric and add little water, cook it low flame for 10 minutes with lid closed. once the spinach color changes & cooked, further allow to cook for 2 minutes with lid open and allow it to cool.

Using hand blender or mixer, blend the cooked spinach mixture into smooth consistency. Temper the mashed spinach with oil, red chilli, cumin, mustard seeds & hing.

Kara Muttai (Spicy Whole egg fry)

4 – boiled eggs ; 1 tbsp – chilli powder ; 2 tbsp – oil ; 4 to 5 some crushed – garlic ; curry leaves ; salt to taste.

In a preheated pan, add oil, chilli powder, salt, crushed garlic, curry leaves, 1 tbsp of water, sauté for a while and add the boiled eggs and sauté further all sides of the egg coated with the mixture.

Hflc Lunch Menu Series 8

 

Hflc Lunch Menu Series 8



Keerai thengai pal sadam ( spinach & coconut milk rice )
Egg tawa masala recipe source from sanjyotkeer

Ingredient for recipe – Boiled egg – 5 ; onion – 2 big chopped ; tomatoes – 2 puree ; 2 tbsp – ginger & garlic paste ; a bunch of coriander leaves ; 4 no – green chilli ; chilli powder – 1 tbsp ; curry masala powder – 2 tbsp ; 1 tsp – cumin seeds ;salt to taste .

In a pan add oil & jeera ,then add boiled egg cut into half sprinkle some chilli powder , salt & curry masala powder on the both sides and cook for 5 minutes then remove the eggs and keep it separately .
Same pan add oil and chopped Onion and one green chilli till it becomes brown in color , In a mixer grind ginger & garlic paste , coriander leaves & green chilli into fine paste and the saute the paste for 5 minutes then add tamarind paste but I used tomato puree and saute it till water from tomates are adsorbed then add chilli powder,curry masala powder & salt fry till oil separate ,pour water allow it boil once curry become thick add eggs then serve with rice or chapati .

Spinach & Coconut milk rice

Ingredient – clean & washed a bunch of spinach ( can use any type of spinach which is available ) ; basmati rice – 2 cup ; 2 - onion sliced ;1 – tomato chopped ; 4 – green chilli ; 2 tsp – ginger & garlic paste ; coconut milk – 2 cups ; salt to taste ; whole spices ( cardamom clove , cinnamon sticks , nutmeg powder , fennel seeds , bay leave )

In thick bottom add oil & whole spiece masala then add chopped onion & green chilli saute it till light pink color , In meanwhile grind in mixer spinach , some mint leaves ,green chilli into fine paste , then add the spinach mixture , ginger & garlic paste saute it till raw smell go after some time add tomato now add the 2 cup of coconut milk & 1 cup water then add soaked basmati rice & salt once rice started adsorb the water double in size close the lid and keep in low flame for 15 minutes ,switch off the stove .

HFLC Lunch Menu series 3

 

HFLC Lunch Menu series 3

Iron rich lunch Platter & The Iron Myth!

When I was diagnosed, anaemic and advised to consume iron rich food to improve my haemoglobin level. My friends and family were asked to consume Beetroot, Dates and Greens. But, I know Animal source are the best, Iron enriched in animal Organ like Liver.

As per the RDA every Adult need 18mg of Iron. Just 100g of Liver (lamb/beef) can meet 80 – 90% of the RDA requirement. Whereas, I need to consume 2kg of beetroot and 6kg of dates! To meet the same 80% of RDA. The bottom line is Plant source have only traces of Iron and Animal source is not only enriched Iron also most bioavailability.

The Platter consist of Soru, More-kuzumbu (seasoned buttermilk), Eeral varuval (liver fry), Muttai (omelette)

Ingredient for Eeral fry : 200 gms – liver (mutton or Beef); chopped big -1 onion ; 2 - green chilli ; 1 tsp – ginger & garlic paste ; 1 & 1/2 tsp – chilli powder ; 1 tsp- curry masala powder ; 1/2 tsp – pepper powder ;1 tsp -fennel seeds ;2 tbsp – oil.

In pan add oil, fennel seeds & curry leaves then chopped onion, green chilli saute it for 10 minutes add chilli powder & liver pieces fry till color changes pour 2 tbsp of water and cook in low flame for 5 minutes with lid closed.

Add ginger & garlic paste, curry masala powder & salt allow it cook further about 5 minutes. Once the liver pieces are cooked (become soft) add pepper powder and turn-off the flame.